Tag: herbie

Posted on

02.17.2023 The Longest Mile

AO: Lightning Rod

QIC: Goon

PAX: @Red Curry, @Free Lunch, @Herbie

Conditions: 39deg

DISCLAIMER

Warm-O-Rama

SSH – IC – 17

Imperial Squat Walkers – IC – 10

Don Quixote’s – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Squat Holds – OMC – 10sec

Halos – IC – 10

Knee pulls to chest – IC – 10

Hip Circles – IC – 5e side

  • MOSEY to field

THE THANG: The Longest Mile

2-4 Rounds of the following:

  • 10 Burpees
  • 100 meter backwards run
  • 10 Air Squats
  • 100 meter run
  • 10 Merkins
  • 100 meter backwards run
  • 10 Big Bois
  • 100 meter run
  • 800 meter cooldown run
  • [Q would like to apologize for the somewhat excessive running for those with turf toe and other leg ailments. Sorry not sorry, because we all got to work on something. It’s running for YHC at the moment.]
  • [great modifications of additional exercises and running as much as possible within time.]

Extra THANG: Bring Sally Up’s Cousin  (to the song “Flower” by Moby)

Squats & Merkins

  • [Started with Squats. Switched to Merkin holds (no resting on the ground) halfway thru]
  • [no time for Mary ;(

COT:

Be Impeccable with Your Word – Let go of self-judgment and blame

Being impeccable, you take responsibility for your actions, but you do not judge or blame yourself for anything.

  • [we all can be hard on ourselves. Let’s work towards not judging ourselves & instead allowing ourselves to flourish.]
Posted on

(12.17.22) – Don’t Run Out of Gassers

AO: LavaField

QIC: Lumbergh

PAX: Kikiwaka, Cliffhanger, Blue Steel, Output

Conditions

Great start to the holiday season!!

Warm up

  • 400m lap
  • SSH x 15
  • 3rd Grade Exercise x 15
  • Slow High Knees x 10
  • Monkey Humpers x 10
  • Scissor Arms x 10
  • Alternating Shoulder Taps x 10
  • SSH x 15

The Thang

Line the PAX up the endzone

BMS Gassers (20 yard intervals, 3 total rounds)

  • Run a 100 yards and back
  • 100 Big Bois
  • Run 80 yards and back
  • 80 Big Bois
  • Run 60 yards and back
  • 60 Big Bois
  • Run 40 yards and back
  • 40 Big Bois
  • Run 20 yards and back
  • 20 Big Bois
  • Continue with Merkins (reps = 1/2 distance –> 100 yards, 50 merkins) and then Squats (reps = 2x distance –> 100 yards, 200 squats)

COT

Something to consider during this season

While different life stages usually come with new friends, that doesn’t mean you have to leave your beloved old friends behind. There are many ways to continue this life journey side-by-side.

Recently a well know celebrity, tWitch took his life. On the surface he appeared like the Hollywood dream, caught his break, made it into a career, a beautiful loving family, and the world clamoring. An yet, it wasn’t enough to keep him here with us. Today I offer up a couple of ways and approaches to consider your relationships, especially in this season:

  • Invite them into new activities (F3)
  • Stay current and interested in their lives
  • Set aside negative emotions
  • Hold a place for them in your life

That’s a wrap

-Lumbergh

Posted on

12.12.2022 Motivators & Roberts WOD (Doubles Edition)

AO: Lightning Rod

QIC: Goon

PAX: @herbie, @red curry, @freelunchpdx

Conditions: 38deg, cloudy

DISCLAIMER

Warm-O-Rama

Imperial Walkers – IC – 10

Hill Billies – IC – 10

3rd Graders – IC – 10

Daisy Pickers – IC – 10

Toy Soldiers – IC – 10

Arm Circles Forward – IC – 10

Arm Circles Backward – IC – 10

High Knees – IC – 10

  • MOSEY to field

The 1/2 Thang: 1/2 Motivators

MOTIVATORS, starting at 5

Breakdown of SSH w/ 4 actions:

  1. full SSH
  2. Hands half way up
  3. Legs out wide & in
  4. Jumps

1. 5-4-3-2-1

2. 5-4-3-2-1

3. 5-4-3-2-1

4. 5-4-3-2-1….

1. 4-3-2-1

2. 4-3-2-1

3. 4-3-2-1

4. 4-3-2-1….

1. 3-2-1

2. 3-2-1

3. 3-2-1

4. 3-2-1….

  • Starting at 5 made this too easy. But it was a good reintroduction of Motivators, done properly this time since YHC messed it up when trying to implement it. Timing also worked out good starting at 5.

The Thang: Roberts WOD (Doubles Edition)

2 ROUNDS:

Partner A runs 200m (back of end zone) while Partner B performs exercise until partner returns. Switch. Rinse & Repeat.

  1. 200m Run – Squat w/ Bicycle Crunch
  2. 200m Run – BDE Burpees (Burpee, Bonnie Blair, Squat – jump back into burpee)
  3. 200m Run – Perfect Merkins (hand release & shoulder tap)
  4. 200m Run – WWIs

Rinse & Repeat x2 (each Partner will have ran 1 mile).

6 Minutes Of MARY:

Mountain Climbers – IC – 20

Plank Jacks – IC – 15

Jane Fondas – IC – 10ea side

CoT:

From James Clear’s (Atomic Habits author) 3-2-1 email blast, 10/13/2022

“What appears to be a rapid shift is often preceded by a gradual process. Our results gradually explode or vanish thanks to the small habits we repeat each day.

What radical change are you slowly marching toward? An incremental explosion or an incremental vanishing?”

We commonly hear about “overnight success” but what people don’t see is the hard work put in for years ahead of the boom.

Keep at what your doing. Don’t give up if you don’t have success within the first few months.

I think this is more common for new business conversations, but for me, it’s a bit of a health conversation.

I worked with my former company for almost 8 years. I started taking care of myself better & working out while working there. They noticed, but barely noticed, the changes in my mind & body because of the gradual nature.

Then, I left the company & saw them about 2 years after (moved back home to Portland). They were amazed at how much progress I had made “overnight”.

The last analogy on this topic ice the Iceberg. We only see the tip of the iceberg. We typically do not see the amount of work & effort done below the water surface. It is, however, this effort below the water’s surface that allows the rest of the world to see the tip.

Please keep in mind the results can go both ways due to your habits. All your physical efforts can appear lost shortly after stopping working out or hitting the snooze button more often than not. Your health will take a hit shortly after falling into bad eating habits.

Moleskin:

A good amount of mumble chatter during the runs & mosey’s. YHC showed appreciation & respect for those showing up & being regulars, creating great habits for the group.

Continued conversations about creating simple habits & sticking to them. And how it’s too easy to lose progress & resort back to old, unhealthy ways. Using the group for accountability via simple conversation.

Posted on

4/29/22 – Crab Walks and Bear Crawls and Coupon Swings Oh My

AO: Lightning Rod

QIC: Walkman

PAX: Kiwi, Free Lunch, Kingpin, Herbie

Conditions: 47 and dry with slightly damp ground. Sun keeps coming up earlier and earlier! Great to have Kingpin down range from Laramie, Wy.

Warm up

Windmill x 10, Halo’s x 10, Monkey Humpers x 10, Daisy Pickers x 14, Third Grade x 10, Mosy to landing above the field.

Thang

Start at the top of the landing, above Ben Franklin. Circuit of 5, 10, 15, 20, 25.

Goblet Squats, Coupon Swings, Weighted Leg Raises. Between each set, crab walk down the ramp, sprint in front of Ben Franklin, Bear Crawl up the rap. Repeato.

Mosy to the stairs. Complete 3 rounds of the (completely misnamed) Paula Abdul & Chest-hurt Cheeto’s. Line up at the bottom of the stairs, two guys sprint up the stairs going 3 steps up, 2 steps back (Paula’s). The rest of the line does Merkin’s (Chest Hurt’s). YHC shared a video on slack of the actual video, and it turns out I got nearly all of it wrong (not chester cheeto, not 3 steps forward 2 steps back). Oh well, those are fun/hard.

Mosy to the ‘Rod.

6MOM: Squats x 20, Plank x 15 (front, each side).

COT

YHC shared about how managing stress, being present, etc is tied directly to the actions we take before the stress hits – diet, sleep, emotional hygeine, etc etc. Shared a story of how this impacted me this week and had a good discussion about it with the pax.

Great work Men!

Walkman

Posted on

(04/22/22) – Double Down for 22s

AO: Lightning Rod

QIC: Lumbergh

PAX: Walkman, Danish, Herbie, Jellyfish

Conditions

A perfect 40 degrees with the sun peaking thru the gloom

Warm up

  • SSH x 22
  • Slow High Knees x 11
  • Windmill x 11
  • Daisy Pickers x 22
  • 3rd Grade Exercises x 11
  • Halos x 11

The Thang

Mosey to the parking lot

FORMAT: First partner dictates pace, completes maxes out reps of an exercise while

Round 1: Merkin Lunges

  • Partner 1: Merkins
  • Partner 2: Lunge walks 22 steps (11 each leg), yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Lunge walks 22 steps (11 each leg)
  • Partner 2: Merkins
  • Complete: 2 rounds each, mosey to the stadium

Round 2: Stair Dips

  • Partner 1: Dips
  • Partner 2: Runs up and down the stairs twice, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Runs up and down stairs twice
  • Partner 2: Dips
  • Complete: 2 rounds each, mosey to the track

Round 3: Squat Sprints

  • Partner 1: Squats
  • Partner 2: Sprints 200m, yells out “DONE” to initiate the Switch
  • Switch
  • Partner 1: Sprints 200m, yells out “DONE” to initiate the Switch
  • Partner 2: Squats
  • Complete: 2 rounds each (aka each team will finish 400m), mosey to the grass hill

Round 3: Bunny Bear Donkeys

  • Partner 1: Donkey Kicks
  • Partner 2: Bunny hop up the grass hill, bear crawl down
  • Switch
  • Partner 1: Bunny hop up the grass hill, bear crawl down
  • Partner 2: Donkey Kicks
  • Complete: 2 rounds each

Round 4: PAX Sticks Together

  • AO Mosey
  • Mosey from hill to stadium on the track
  • Zig and Zag up and down the stadium (just large section), work your way back to the start of the stadium
  • Mosey up the grass hill above the track, across to the stairs and back down to track
  • Squats till the six is in
  • Mosey back to parking lot
  • At the top, flat section of the parking lot (allowing PAX to catch breath), Lunge Walk x 22 IC
  • Merkins x 22 IC

Mosey back to LR

6MoM

  • Grounded LBCs x 22
  • LBXs x 22
  • Flutter Jacks x 22
  • Leg Raises x 22

COT

Personal Share

My definition of male friendships: Two men who have a sense of comradery. They may spend time together, have similar interests, or relate on a deep level. They at times can have an unspoken and spoken commitment to the other individual. It can also happen that on an emotional level there is a connection or shared vulnerability.

This occurred for me yesterday. I recently had to physically return to work a couple days a week. I don’t hate but my situation is unique. I’m a globally employee who has no commitment to NAM or a team to connect with in NAM. Long story short, I have no ‘reason’ to physically return to work. That said, wearing sweating pants and actually holding myself accountable to a true cadence, schedule, milestone….all of it was excusable b/c the world was upside down. I realized, I used it as a leverage to be less than capable, less valuable, less required. Over a year’s time, I developed bad behaviors.

Today, I return to the office fully, no team, no peers, no reason. But I went, I felt God’s pull to get back on THIS path. I stopped fighting and went. I was anxious, unsure. Push thru the morning, did my thing. Till Danish reached out, invited me to a ‘Fun Run’ at noon….I had my gear and showed up, went for a 2 miler (bonus Houdini showed up too, for what I know is the same reasons), then I stayed in the gym and busted out 1/4 Murph with them, then did a small circuit, then a 500m row (almost splashed merlot)… Later that day, I received a text from Danish sharing how proud he was of me putting in the extra work. While I’m not here to gloat on my work, it’s more a reflection of the relationship I have with Danish (and all my F3 brothers). Point being, sometimes you need faith, sometimes you need change, sometimes you need everything you NEVER thought you needed, and ALWAYS you need a brother next you.

That’s a wrap,

Lumbergh

Posted on

(04/15/22) – SwHOLY Friday

AO: Lightning Rod

QIC: Lumbergh

PAX: Herbie, Slash, Walkman, Jellyfish, Kiwi

Conditions

Frosty but dry, bit foggy at the start with the almost full moon shining down!!

Warm up

Mosey to the field, set out the cones and quickly run thru the exercises to ensure PAX knows each movement.

  • SSH x 20
  • Windmill x 10
  • Arm Scissors x 10
  • Slow High Knees x 10
  • Butt Kickers x 10
  • Monkey Humpers x 10
  • Daisy Pickers x 10 (alternating legs)

The Thang

Cones put out into a cross on the football field. Exercises rotate clockwise (3 different exercises on each cone – total of 12 total)

PAX starts in the center of the field with 5 burpees. Mosey to the first cone, complete exercise, then mosey back to center, completing 5 burpees every time you return to center. Second round add in bear crawl ‘out’ to the cones, mosey back (still doing the burpees). Round 3 bear crawl ‘out’ to the cones and ‘back’.

Cone 1:

  • Merkins x 10
  • Shoulder taps x 10 (HC)
  • Diamond Merkins x 10

Cone 2:

  • Pickle Pounders x10
  • Monkey Humpers x 10
  • Pickle Draggers x 10 (HC)

Cone 3:

  • Squats Jumps x 10
  • Lunges x 10
  • Bonnie Blairs x 10 (HC)

Cone 4:

  • X Factors x 10 (HC)
  • V Ups x 10
  • Big Bois x 10

6MoM

  • Flutter Kicks x 10 (IC)
  • Outlaws x 7 (IC) both clockwise and counterclockwise

COT

Good Friday

Today is the recognition of sacrifice. My faith is rooted in Christ and today is the day we celebrate his ultimate sacrifice.

The crucifixion day of Jesus is called Good Friday, Holy Friday, also Easter Friday. It’s a day for commemorating the great sacrifice of Jesus, who gave away his life to save us from sins. His death is an example of the ultimate sacrifice and unconditional love that teaches us a lot of things. Good Friday is a Holy day for every Christian. On this Holy day, everyone you held close deserves Good Friday Greetings from you. Your good Friday messages need not be too formal, but they should express your thoughts, blessings, and prayers perfectly for the ones you care about. These good Friday wishes are best for wishing someone a peaceful life and a blissful day. So spread the spirit of Jesus by texting your loved one these good Friday wishes and greetings!

That’s a wrap,

Lumbergh

Posted on

(2.4.22) Kill the Jester


AO: >Lightning Rod

QIC: > Walkman

PAX: > Free Lunch, Kiwi, Danish, Steak Juice, Steamy Nix, Herbie



CONDITIONS

38 and foggy but dry! Pax showed up on time and ready to rock!

Warm Up (Circle of Pain)

Warm up

  • Pax Held squat to begin and YHC asked them to take a minute to look inward and consider a distraction in their lives. Something that is holding them back, stealing their attention, focus, etc. When each person had theirs, they raised their hand, and once we all had one I asked them all to remember that distraction for later. When they got to a point of fatigue or exhaustion, to visualize that distraction and practice pushing past it through physical movement.

Mosied to 52nd and back to the corner for a warmup of Neck Rolls x 10, Halo’s x 12, Windmill x 12, Slow High Knees x 12, Third Grade Exercise x 12, Monkey Humpers x 12, Daisy Pickers x 12, Jane Fonda’s x 21 on both sides.

The Thang

Moved around the corner to the low wall and completed a circuit.

Round 1: ( Burpee, 5 squats, Box Jump, 5 squats) x 5

Round 2: Wall Sits with Cherry Pickers x 15, Morrocan night club x 15, OHP x 15

Round 3: Merkin x 20 (easy count)

Repeato. On the third set we modified to 5 burpees. On the fourth set we modified to 2 burpees, but didn’t have time to complete rounds 2 and 3 for a fourth time.

Encouraged the Pax to visualize that Distraction as our legs and shoulders turned to Jello.

6MoM

  • Plank x 10, Side plank x 10ea
  • Six inch hold x 10
  • Frozen Freddies x 21

COT

We discussed the Jester, and how he fits into the royal court. I shared my experience of recently killing my jester (Video Games) and the immediate impact its having, and encouraged the Pax to realize they could take a similar step. Good sharing by the group of their personal distractions and successes/struggles in pushing through them.

Great work Men!

-Walkman